One of my favourite staple meals as part of the low FODMAP diet is a delicious veggie chilli, served with rice and homemade guacamole. As I was vegetarian for a number of years, I actually prefer Quorn mince to meaty mince and I continue to cook with it. It’s so easy as you can cook it straight from the freezer (no need to defrost/forget about it/order a dominos!)
I’ve trialled many different chilli recipes while on the low FODMAP diet, including adding a number of herbs, other vegetables and wine, but I’ve perfected the recipe below adopting the less is more approach!
I must note that while I often add a handful of kidney beans, you may need to leave these out during the elimination phase as they are considered high FODMAP. I think my veggie years have enabled me to tolerate a few beans! I also sometimes wonder whether the nutritious value of the beans outweighs the IBS symptoms… Mind over matter… Who knows!
The recipe for my chilli is below, let me know if you give it a try!
1 tbsp garlic oil
300g Quorn mince
500g tomato passata
1 tin chopped tomatoes
1 tsp chilli flakes
130g kidney beans
1 green pepper
1 red pepper
Using a large pan, fry the chopped peppers and mince in garlic oil for a few minutes until the Quorn defrosts.
Add the chopped tomatoes, tomato passata, chilli flakes and kidney beans and simmer for approximately 15 minutes, or until the peppers are soft.
Serve with boiled rice, guacamole (I mash an avocado with a tiny splash of garlic oil). If I’m feeling well (and not having a flare up) I’ll also add a little creme fraiche to compliment the spicy flavours.
This is very simple to make, and tastes delicious considering it is onion free and garlic free (despite the infused oil), so perfect for a meal with friends or family. You can also make a large batch and freeze, ideal for weeknight dinners.
I'm Alice, a food blogger in the UK. I follow a low FODMAP diet (gluten free, onion free, garlic free and low lactose) for IBS. Check out my latest posts for tips on eating out, product reviews and recipes.